WOD – Fri, Nov 15
Announcements
Monday: Bench Press 5RM
Strict Pull-Ups + Push-Ups
Tuesday: Back Squat 3RM
Goblet Squats + Wall Balls + Rowing
Wednesday:
Deadlifts + Handstand Push-Ups + Double Unders
Thursday
Power Snatch + Overhead Squat
Run + Overhead Squat + Toe to Bar
Friday: Hang Squat Clean + Split Jerk Complex
“Grettel”
Power Clean + Push Jerk + Bar Facing Burpees
Saturday: Bar Muscle-Up Progressions
Wall Walk + Bar Muscle-Ups + Calorie Row
Sunday
Row + American Kettlebell Swings, Run + Box Jump Overs
CrossFit East River – WOD
Hang Clean and Jerk Complex (Weight)
Every 2:00 minutes x 5 Sets
2 Hang Squat Cleans + 1 Jerk
Starting @ 70% of 1RM Clean and Jerk and building to a heavy for the day
The goal here today is to challenge the ability to hit and maintain positions in the hang before hitting a Split Jerk under fatigue. Every cycle leads and builds from the last, so the work we put into refining technique on the Split Jerk should really help as we move into more time under tension with the barbell complex.
Grettel (Time)
10 Rounds For Time:
3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar
To learn more about Grettel click here
(61/43kg)
Goal: 4:00-7:00 minutes
Time Cap: 11:00
Stimulus: Barbell Cycling and Quad Stamina
RPE: 9/10
Primary Objective: Complete each round in under :50 seconds
Secondary Objective: Even pacing across all 10 rounds
[Grettel: Levels] (Time)
Level 2:
Load: 115/75lb, 52/34kg
—
Level 1:
10 Rounds
5 Hang Power Clean and Push Jerk
3 Burpees
Load: 45/35lb, 20/15kg
—
Masters 55+:
Load: 95/65lb, 43/30kg
—–
Big Class Option
Lateral Burpees over the Bar
—
Travel / Hotel / Limited Equipment
10 Rounds
3 Dual Dumbbell Power Clean and Jerk
3 Dumbbell Facing Burpees
Load: 50/35lb, 22.5/15kg
Mobility
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
Optional Accessories (Checkmark)
For Quality:
5 Rounds (10:00 Clock)
:50 Work/:10 Rest
Station 1 – Plank on Low Rings, Add Load if Able
Station 2 – Barbell Hip Thrusts w/ 3s Iso at Top
For the hip thrusts, perform at the heaviest load that allows you to keep the 3s held at the top true through and go unbroken for 50 straight seconds. May use a sandbag or dumbbell on your lap as well!